Although avoiding DOMS all together can be difficult when trying a new exercise program, or increasing the intensity of your workouts, you can help lessen the severity by following these steps.
1. STAY HYDRATED
Drink enough water before/during and after your exercise regime to keep your muscles and organs functioning properly. Dehydration can cause muscle pain and cramps, so while your heart is pumping during a workout, make sure your body is hydrated. Your muscles can get the blood and oxygen supply they need to help with recovery.
You could be tempted to have a smoothie or some other nutritious beverage after a workout, but your body needs water first. Water is the lifeline to recovering muscles, so providing your body with hydration will help the process.
2. Progress Your Workouts Slowly
Remember the race between the turtle and the hare? The turtle has the more positive outcome. Staying at a healthy, gradual pace is rewarding. The consequence of doing too much too soon can put you in too much discouraging pain, or worse, injury.
When starting something new or increasing the intensity of a workout, it’s important to remember to take it slow. You don’t have to suffer from DOMS to know you’ve done a good workout. Building and strengthening muscle takes time. But if you dive in headfirst and go into the fast lane with a blindfold on, you’re going to get sore, or potentially permanently injured.
3. Give yourself enough time to warm-up
Get your muscles ready. Actively moving your joints and muscles through dynamic stretches will help get your body ready to workout. A thorough warm-up followed by a workout your body will easily adapt to is important. Actively move your entire body for 5-10 minutes before jumping into your workout.
Don’t ditch the warm up after you’ve established some success. The warmup is important whether you are just starting out or a professional. As you increase the intensity of your workouts, your body will thank you for the warmups. Neglecting to properly warm up can make more than just your muscles sore, it can also hurt your joints.
4. FINISH WITH LOW INTENSITY
Just as you move from warming up to higher intensity, you will benefit by progressively cooling down. A well-rounded workout encourages an ease-in, ease-out approach. You should never finish a workout at a sudden stop. Lower-intensity exercises, along with mobility and flexibility movements is the key.
5. MORE IS NOT BETTER
We have a lot of motivation when we begin a new program, excited to see positive changes in our body. A fitness program should help you achieve results safely.
Aggressive exercise plans with a ‘no pain no gain,’ strategy can lead to severe DOMS, so make sure you enrol in a program which builds a healthy routine. You should never work out to a point where you are wincing in pain or unable to move. Do you want to talk to us about your fitness needs? Apply to work with us here, and if you qualify your first workout will be free.